Diabetes and High Blood Pressure: What Can You Eat?

October 9, 2018
If you have diabetes and high blood pressure, it’s important that you add foods to your diet that will help you control both disorders and avoid anything that could be harmful.

Many people suffer from diabetes and high blood pressure, so they might think it’s too hard to follow a diet that excludes salt and sugar.

However, it is possible to have healthy diet that meets the needs of both conditions. In today’s article, we want to share with you what you can eat if you suffer from both diseases.

Tips for diabetics and people with high blood pressure

Stethoscope and heart-rate monitor readings
It’s very important that you respect the recommendations of your doctor concerning what you can and cannot eat, or what foods it will be better to reduce and avoid.

Aside from what you eat, there are certain habits that can make the difference between leading a healthy life or one where your diabetes and high blood pressure symptoms don’t allow you to perform your daily activities.

Here are some recommendations you should remember:

  • Avoid bad lifestyle habits, like being sedentary and smoking. Additionally, don’t drink alcohol because of its high sugar content.
  • Don’t consume processed foods, those soaked in brine, or smoked meats.
  • Reduce the amount of salt in your meals and avoid putting salt on the table. Instead, use herbs like oregano and rosemary to season your dishes.
  • Drink 10 glasses of water during a day (Have the first five in the morning).
  • Develop a meal plan with a specialist. When eating, slowly chew each bite of food and give yourself 30 minutes to finish eating.
  • Consume three meals a day, specifically, one every six hours with small snacks between meals. Measure the proportions and amounts that you eat on a daily basis.
  • Be disciplined in your routine and lifestyle. For example, use a notebook to log your meals and any moods or symptoms.
  • Measure your glucose and blood pressure at the same time every day (for example, after breakfast, before lunch, or after a nap).

What should the diet for diabetes and high blood pressure contain?

Because both of these disorders can appear together but at different times, it’s a good idea to get used to eating a balanced diet.

If you suffer from both diabetes and high blood pressure, you’ll need to be careful with which foods and drinks you choose but even more so with the amount.

As a general rule, your diet should be characterized by being low in sodium, fats, and carbohydrates. As for the foods that you should never forget, they are:

Do not forget to read: Which foods reduce high blood pressure?

Foods that are rich in soluble fiber

bread and whole grains
These keep fat levels stable and can be used as substitutes for salt. At the same time, the fiber helps to prevent constipation and to balance your blood pressure.

For example, some of the foods that can contribute lots of fiber and Omega 3 fatty acids (recommended for people with diabetes and high blood pressure) are:

  • Cereals (whole grains, oats, barley, wheat bran, whole wheat)
  • Dried beans and peas
  • Apples
  • Carrots
  • Nuts
  • Salmon
  • Flaxseed oil
  • Tofu


A good diet always contains vegetables, especially if you have diabetes and high blood pressure. So, you’ll need to cook them without salt (or with vary low amounts).

Instead, they’re best raw, steamed, or baked, and seasoned with herbs.

Never stop eating:

  • Garlic and onion
  • Lettuce, cabbage, and broccoli
  • Radish
  • Chard and spinach
  • Celery and turnips
  • Tomatoes
  • Eggplant


There’s a common misconception that diabetics can’t eat fruit because it’s sweet. Unfortunately, this is true for bananas. However, when consumed in moderation all others are allowed.

We recommend you eat:

  • Oranges
  • Tangerines
  • Grapefruit
  • Strawberries
  • Apples
  • Pears
  • Watermelon


fish with vegetables
Eating fish three times a week is good for your health, so it’s perfect for people with diabetes and high blood pressure.

In fact, the best ones are cold water or oily fish because they provide omega-3 fatty acids that reduce heart problems and provide vitamins, antioxidants, and minerals.

They’re recommended for all your cells and organs to keep them in good condition.

Among the best are:

  • Salmon
  • Sardines
  • Mackerel
  • Tuna
  • Hake
  • Mere

Do you want to know more? Read: 5 fish to avoid

Dairy products

These boast a good amount of calcium and don’t contain as much fat as other products meant to keep you from getting fat while controlling your blood sugar.

Don’t hesitate to consume the following (all skim):

Be careful with processed and frozen foods because they usually contain a lot of salt.

In addition, you should pay attention to foods that are low in sugar because they may contain a lot of sodium (like oat flakes for breakfast, for example).

Pay close attention when you’re out buying foods and read the nutritional labels on everything you choose. At first, it will take time, but then you’ll know what you should and shouldn’t eat.

For starters, buy more from the fruits and vegetables section than any other and it will be easier for you to pick healthy foods.

5 healthy food choices for diabetes and high blood pressure
Don’t forget that, in addition to eating healthy foods, you need to exercise three times a week.

Without having to perform very difficult or intense exercise, set aside your sedentary lifestyle and bad habits if you want to live well despite having diabetes and high blood pressure.

Finally, comply with all the recommendations your doctor (or your nutritionist) has given you.

Ask them any questions you have, even the ones that you think might be obvious. Keep a list of what you’re eating so your doctor can evaluate whether  on not your diet is appropriate.